fitness and nutrition

i would consider myself in pretty good shape. i was a division 1 college tennis player, so i've been athletic basically all my life.

i bike to and from work every day, though not exceptionally far. and i play tennis all the time. and i occasionally do an indoor cycling class with my gf, she does it 2-3 times a week.

i want to get into very good biking shape. i plan on competing in the red hook crit coming up and was wondering what bikers do to get into good condition. and what i should be eating or drinking before/on race day.

i have no delusions on finishing in the top 20 or even getting to finish at all without being lapped out, just looking to be prepared.

I'm also planning on racing in the rhc. Just try to ride a lot and do intervals. I don't really do anything special for nutrition other then my veggie food and protein. Lastly I see your in NYC, let me know if you want to meet up and ride d00d.